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GOAL! After failing the last three attempts, I finally hit my dip goal of 5X12, in fact the last set went to 15. Regular bench day went up to 4X2 at 240#. The last time I did that as programming was August of 2018 at 260# body weight. The AMRAP was only two as I got this sharp pain in my forearm as the bar was going up. Nothing serious, not hurt or anything. Could have been a miss wrap or some other pressure on the nerves. Not worried. Did a set with chains and finished with some back work. Real life intrudes tomorrow and Friday so I get to rest a few (102 days) (225.3# BW) (at Elite Fitness and Personal Training) https://www.instagram.com/p/CZdXduwrBNj/?utm_medium=tumblr

Tried some deadlifts tonight. Warmups then 3X275, 2X295 and this single at 315. Tried 335 but it was stuck to the floor. Still, not too bad for a guy who only pulled six times in the past YEAR. Finished the session with some back accessories. I have till May but this isn’t a bad place to start. (225.7 BW) (at Elite Fitness and Personal Training) https://www.instagram.com/p/CY70az0LIXy/?utm_medium=tumblr

Squat day is humbling these days. Still I’m better than my last meet and back to at least body weight plus. 235# top single. Shrugs and the leg press, pushed that one out to 450X10. Old school leg day. Beware of stairs for the rest of the afternoon. (at Elite Fitness and Personal Training) https://www.instagram.com/p/CYwsoh4r5nk/?utm_medium=tumblr

Settling in to a training mode for a May USPA meet. Under a barbell for the first time in 2022. Had the gym to myself so I didn’t get crazy and stayed at 225# for a 4X2 then upped to 235 for the last set. Looks harder than it was since I slowed down to a near pause at the chest. Swiss Bar close grips, dumbbell press at 5X10X65# and hammer curls to finish. Left wrist was real weak on the dumbbells, turned the wrist out to keep from losing the grip. Need to address that. (223.5 BW) (at Elite Fitness and Personal Training) https://www.instagram.com/borderbob/p/CYVQM5RrbIH/?utm_medium=tumblr

New year, new…..well a new year. First session in the books. Arm day, really pushing the tricep work though. Body weight on the tricep press machine and 4X8 on the dip stand, last set of 10. I’m up 8 pounds over last January but the guy in the mirror looks the same (not fatter anyways) Still I want to get back below 100kg for my next meet, probably in May now. (223.2 BW, 25.2% BF) https://www.instagram.com/p/CYPEuqnrW-k/?utm_medium=tumblr

It’s a common refrain, I didn’t want to lift tonight. Looking for any excuse to skip it. Next thing I know I am walking through the front doors. “Leisurely” dumbbell session tonight. Flat bench with 80# DBs. Want to try the 85’s for the PR but my left wrist was rolling and I was afraid I would lose it. incline DB bench, 5X8 dips, upped one set to 9. Goal is 10-12 then add plates or chains. Not there yet. Lateral DB raises and tricep pushdowns and DONE. (at Elite Fitness and Personal Training) https://www.instagram.com/p/CXuqGj5rAZr/?utm_medium=tumblr

Oh Boy. Arm Day (again) at LAF. Focused on the tricep press again, this time working up to the whole stack for 10 reps. I did it. Dropped the usual second arm movements in favor of supersetting tire flips and floor dips. Stunned to knock off three EASY 8 counts before time expired. Friday I must get under a barbell. (221.1 BW 25.5% BF) ⬅️⬅️⬅️ Ugh (at LA Fitness Niagara Falls) https://www.instagram.com/p/CXM25pMrymH/?utm_medium=tumblr

Oh Boy. REALLY need to get to my gym and test the bench at least. Arm day (again) at LAF. Went hard on the tricep press again working up the whole stack (270#) for 10 reps. That was new. After that I tried some dips and was stunned to STILL get three sets of 8 super easy (last set on video) And yeah, I supersetted those with tire flips (225#) And…we were done in less than an hour. (221.1 BW 25.5% BF) ⬅️⬅️⬅️ UGH! (at LA Fitness Niagara Falls) https://www.instagram.com/p/CXM1Ub8rAaq/?utm_medium=tumblr

I believe good training partners drag the best out of each other. Bob and I have had our own agendas without really challenging each other. But not today. We both pushed out of our comfort zones and down the weight stack. Ten rep sets at each weight for five sets on the Tricep Press. Good stuff. (219.7 BW, 24.9% BF) (at LA Fitness Niagara Falls) https://www.instagram.com/p/CW6rPGgLlu_/?utm_medium=tumblr

My schedule cleared unexpectedly today so I took the time to get some other lifts in. Took the Duffalo bar squats to 210X2 which is an improvement for now. Belt squats, shrugs and the “Booty Builder” rounded out the evening. (219.5 BW, 24.8%BF) (at Elite Fitness and Personal Training) https://www.instagram.com/p/CW4muOtLvch/?utm_medium=tumblr

The only strength measurement that counts is the barbell. It doesn’t lie. That said my training app does remember the last time I did a movement, weight and rep schemes. So a good or bad night is often defined by how close I am to those numbers, particularly after a lay off. Tonight was a good night. Dumbbell bench work and machines. Very close to the previous numbers and on the crossovers and face pulls, exceeded them. Five of the last six days in the gym. Most consistent since the spring. Looking forward to a good winter program. Maybe that meet next February (November meet is closed and, well, my numbers would have sucked.) Oh, that second video. Took the whole weight stack (100#) for a ride on the crossovers. It’s funny. (216.3 BW 23.5% BF) Yea, body weight hasn’t really moved in a year, but I’m good. I like my mirror again. (at Elite Fitness and Personal Training) https://www.instagram.com/p/CVy7tojr5ik/?utm_medium=tumblr

What is that old saying, “…an hour worth of squats is better than an hour on the couch.” OK, I just made that up. First squats since August 23 and I actually did a little more volume though I topped out at 185X2. Belt squats and my hour was up. Felt good to work legs and judging by my difficulty with the stairs right now, still constitutes some good work. Probably back to the “beach body” workout plan tomorrow. 😂🤣😂🤣💪💪💪💪 #OldManPowerlifting #Masters65_69 #OldButNotOut (at Elite Fitness and Personal Training) https://www.instagram.com/p/CVwTzGar2nC/?utm_medium=tumblr

#oldmanpowerlifting #masters65_69 #oldbutnotout

Soooooo…LA Fitness/Esporta just earned more time in my negligible training schedule. Since the name change they have added a new training area featuring (for me) tires and a “prowler” (sled). Heaviest tire is 225# which is about 60# lighter than I have done before but hey, more reps then right? Their bars still suck though. (at LA Fitness Niagara Falls) https://www.instagram.com/p/CUsyyLKr6Eu/?utm_medium=tumblr

What a week! Bookended by acoustic gigs there were parties, the lake, more parties, almost 70 miles on the bike. Scratched a few things off the bucket list. However…the calendar is starting to get louder. 18 weeks until my next powerlifting meet, I need to start getting serious. Pushed out some volume this morning with the bench, dumbbells and some machine accessories. 34K total. Body weight spiked (🍺🍺🍺) but body fat stayed the same so probably not that. (212.9 BW, 21.9% BF) https://www.instagram.com/p/CREeSeLrhu2/?utm_medium=tumblr

Found my gym, right where I left it, stuck around for some upper body and back work. Some things I have not done in awhile and some new movements. Some weights/volume up a bit. Bench at 205x3 and three sets at 135 paused for 10. Dips, which suffered, Arnold Presses which was new. Face Pulls and lat work finished the session. Almost 35K in volume. (214.8 BW, 21.8% BF) (at Elite Fitness and Personal Training) https://www.instagram.com/p/CQdugkJBB4h/?utm_medium=tumblr

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Bless me Father for I have sinned. It has been 34 days since my last lifts. I mean, I have not been vegging, biking and two a day walks still happen, but the gym days stopped. I needed one bad. Today was an old fashioned leg day, squats to 95% for doubles, belt squats and leg presses, something I have not in 3 years. Finished with leg extensions and the “Booty Builder” for 34K in volume. Good stuff. Set a new body weight goal of 198, but I won’t reach that until I lose body fat, more than enough there to spare. It IS tracking below 22%, bringing that average down. (215.2 BW, 22.5% BF) (at Elite Fitness and Personal Training) https://www.instagram.com/p/CQJeGXRD_2Q/?utm_medium=tumblr

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